More Superfoods

...because variety is the spice of life!

Forget marketing hype, for me to call a food a superfood, it must be one of the cheapest ways to get one of 16 vitamins and minerals. These foods have concentrated nutrition at a low price.

How Low Can You Go? covers the top nine for each of the sixteen different vitamins and minerals at Appendix A. Below are the following eleven. So please note that these are not your best options, they are your fall-back list to further increase the variety of foods at your disposal.

Methodology

The ranking is calculated based on the amount of grams of nutrition in any 100g serve and the purchase price of that 100g serve. The amount of nutrition was determined using Australian and USDA food composition data bases.

All prices were the full retail price advertised online February 2024 by Coles supermarkets for a rural town (Mareeba, Qld). Coles were chosen because they have the widest distribution of supermarkets throughout Australia and provide online pricing.This is not meant to be an endorsement of Coles over other supermarkets – it simply represents the most accessible price for most parts of Australia.

Some foods are really super! Did you notice how some foods came up again and again? For me these are the super SUPER foods! They made it possible for three people to cover their baseline nutrition for just $90 per week.

Superfoods

Sources: foodstandards.gov.au, fdc.nal.usda.gov

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Nutrient	10th	11th	12th	13th	14th	15th	16th	17th	18th	19th	20th
Calcium	Fetta cheese	Navy beans	Cumin ground	Oregano dried	Thyme dried	Cinnamon dried	Cocoa unsweetened	Curry powder	Sage dried	Sesame seeds/Tahini	Coriander ground
Protein	Chicken drumsticks	Pea protein powder	Sunflower seeds	Skim milk powder	Pork roast, untrimmed	Tuna, canned	Lamb/beef @ $10/kg	Whey protein powder	Beef mince reg. fat	Pepitas	Yeast, dry powder
Fibre	All Bran	Sunflower seeds	Yeast, dry powder	Curry powder	Red kidney beans	Sesame seeds/Tahini	Cinnamon, dried	Broad beans	Paprika	Chilli, ground	Quinoa
Vit. A	Silverbeet, cooked	Egg	Chilli, dried	Apricot, dried	Kale, cooked	Mint leaves	Rocket/ Arugula	Parmesan dried	Bok choy fried	Parsley, curly	Dill fresh
Thiamin	French lentils	Sunflower seeds	Chickpea, dried	Pork, diced untrimmed	Nutritional yeast	Red lentils	Green lentils	Sesame seeds/ Tahini	Red kidney beans	Linseeds	Yeast, dry powder
Riboflavin	Almond meal	Natural yoghurt	Sardines	Kangaroo mince	Pork Roast, untrimmed	Parmesan dried	Paprika	Chilli	Tomato sundried	Cumin	Muesli toasted w. dried fruit
Niacin	Yeast, dry powder	All Bran	Skim milk powder	Nutritional yeast	Broad beans	Chickpeas, dried	Natural yoghurt	Quinoa	Muesli toasted w. dried fruit	Egg, whole poached	Sardines
Vit. B6	Sunflower seeds	All Bran	Basa fillets baked	Bok choy fried	Pork Roast untrimmed	Silverbeet, cooked	Fish sauce	Yeast, dry powder	Tumeric	Chilli dried ground	Marmite
Vit. B12	Skim milk powder	Kangaroo mince	Tuna canned	Beef silverside roasted	Colby cheese	Parmesan cheese	Whey protein powder	Skim milk powder	Nutritional yeast	Lamb liver	Salami
Folate	Mung bean sprouts	Kidney beans	Broad beans	Chickpeas, dried	Choy sum fried	All Bran	Muesli natural	Peanut butter	Quinoa	Sunflower seeds	Lime juice
Vit. C	Lemon juice	Lime juice	Potato, baked	Brussel sprouts	Zucchini	Sweet potato	Kiwifruit	Kidney bean	Kale, cooked	Spring onions	Rocket/ Arugula
Iodine	Miso paste	Sardines	Bread roll multigrain/whml	Canned salmon pink	Basa fillets	Fish sauce	Stock powder	Parmesan	Sprats	Chedder cheese	Whey protein powder
Iron	Thyme, dried	Lentils, green	Sardines	Linseeds	Red kidney beans	Psyllium husks	Paprika	Chia seeds	Pepitas	Sunflower seeds	Curry powder
Magnesium	Peanut butter	Broad beans	Peanuts, raw, unsalted	Chia seeds	Red kidney beans	All Bran	Quinoa	Almond meal	Sesame seeds/ Tahini	Cumin ground	Paprika
Potassium	Red kidney beans	Dates	Sultanas	Skim milk powder	Dried apricots	Mung beans	Sweet potato baked	Yeast	Paprika	All Bran	Prunes
Zinc	Beef mince reg. fat	All Bran	Sesame seeds/Tahini	Skim milk powder	Parmesan dried	Chia seeds	Vegemite	Sesame seeds	Paprika	Curry powder	Tumeric